Workout Wednesday with our CrossFit Coach

Happy hump day!!

If you read the “Girls’ Night Out” post over at Folsomette, then you know I’m training for a half marathon, the Folsom Blues Breakout Half.  If not, check it out!  It was so fun to participate in her “Girls’ Night Out Series”.

Anyway, to prepare for the half,  I’m running five miles three times a week and one long run on the weekends.  This long run keeps getting longer the closer I get to race day, October 19th.  Running to prepare for a race is great, but do you know what’s even better?  Cross-training.  Yep, it really helps.

Lucky for me, I live with a CrossFit coach!  My handsome hubby!  Here’s my interview with the hubster and some cool moves you can do at home to help get you in shape to run that half marathon or just to wear that super hot mini skirt!  I just LOVE this guy!

Nick 1

Nick 2

Calm down ladies, he’s taken

A – So babe, introduce yourself.

Nick – Hello Ladies (and occasional guy(s)),

I’m the other half of Mama Momtaurage, Nick.  I have a 9-5 but I do coach CrossFit at Folsom City CrossFit as well.  In the midst of my own quest to be as fit as I can be, I have found a very gratifying experiencing coaching others and sharing in their accomplishments.


A – So why can’t I just run to prepare for my run?

Nick – Distance running is amazing for the female physique.  I submit that nothing gets results for women like running.  This does, however, come with some risk.  Distance-running burns a ton of calories and females often don’t adjust their calorie intake to support what they are burning.  This can cause fatigue and also weakening of the muscles and joints.  So, first, it is important to adjust your diet to support the calorie expenditure and to get the performance from your body that you are looking for.

Second, it is important that you support your running with a couple days of weight training or cross-training.  Its critical that you build muscle around your joints because mileage can takes it tole on your joints.  Fundamental movements, like squats and lunges, in combination with explosive movements, like sprints and box jumps, are very complimentary to the aerobic muscle exertion one gets from distance running.

Lastly, take care of your body by investing the time to stretch before and after the run.  We often rush through stretching because we are on a time schedule or we underestimate the importance of doing it.  Recovery is critical to the maximizing the performance of your body.  There is no such thing as too much stretching.

A – Wow, you’re real serious…How long have you been a Cross Fit Coach?

Nick – I have been involved with CrossFit for almost 3 years and coaching since the beginning of this year.  I really never planned on coaching but the gym owners convinced me it was something I should do because I was so passionate about it.

Cross fit 1

A – So, are like all the guys super ripped and the girls in uh-mazing shape?

Nick- Some are in amazing shape and some are not.  CrossFit is not body building.  CrossFit is designed to make you a well-rounded athlete.  Skills include Olympic weightlifting, gymnastics, core training, endurance exercises, etc.  People see increases in strength and capacity to perform skills and movements.  I suppose what I am trying to say is that CrossFit improves performance first and the physique comes as result of all the hard work.

crossfit 2

A – So what are you going to show us today?

Nick –  CrossFit workout are designed to consist of constantly varied, functional movements at high intensity.  The WOD that I have thrown together for you ladies today is designed to be done as fast as possible.  You may not finish it…Thats OK!.  There are no egos here.  Just challenge yourself.

A – Huh, what’s a WOD?

Nick – WOD is simply short for Workout of the Day…nothing fancy.

The WOD consist of three movements:

(1) Air Squat – The squat is the most fundamental move in our DNA.  You do it as a baby and you do it when you sit dow to go potty (sorry for the imagery but its a great analogy).

A – Obvi, anyone that has a kid can relate.

Nick – Fundamentals of a Squat

In CrossFit we teach squats differently than some of you might have been taught.  First we want our feet slightly wider than hip-width with our feet slightly ducked out.  Next we want the weight on our heels and our hips back.  When descend we want out butt to stay back and drop.  At the bottom of our squat we want to be sub 90 degrees.  This means that our hip crease is below the top of our knee.  When we ascend, we drive out of our heels straight up with our hips fully extended at the top.


(2) Jumping lunges – Often times when I see people lunge they are taking too long of steps.  Ideally, we are looking for 90 degrees for both knees.  A jumping lunge is just a lunge with a slight hop (hop not pictured) to another lunge on the opposite leg.  You do these in place so they are not walking lunges.  These are designed to work your glutes, hip flexors, hamstrings, and calves.  All of these are critical to running.


(3) Burpees – These are a gem.  They combine an aerobic movement with a push up combining for dynamic exercise.  From a stance, you drop to plank position lowering your chest to the ground (like a pushup) and then return in same fashion from the ground to the stance.   When you return to a stance, you jump and clap overhead (not pictured).


Heres the WOD:

  • 20 jumping lunges
  • 5 burpees
  • 20 air squats
  • 5 burpees
  • 15 jumping lunges
  • 5 burpees
  • 15 air squats
  • 5 burpees
  • 10 jumping lunges
  • 5 burpees
  • 10 air squats
  • 5 burpees
  • 5 jumping lunges
  • 5 burpees
  • 5 air squats

A – Phew!  At the end of that you’ll definitely be exhausted.  Thanks for stopping by and teaching us a thing or two!

Have a great day mamas!




6 thoughts on “Workout Wednesday with our CrossFit Coach

  1. I think we’re training for the same half marathon. We should run together, especially considering we’re neighbors and all! My Oct 19 race is my last half of the year as I plan to take a break from all the mileage to focus on cross training before the spring race season. I’ve always wanted to try Crossfit. We’ll have to talk 🙂

  2. I missed class today so I ran the loop at the gym and did Nicks WOD. It was tough!!! Thanks for posting this. It gave me direction today.


Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s